Cheese is one of the most consumed foods in the world. You can find all kinds of cheeses in the market, with a multitude of flavors and textures. However, many people wonder: Yes, it is good to consume cheese regularly. Although eating cheese can provide certain nutritional benefits, there are also risks if it is not consumed properly.
In the following article we talk to you in detail of the benefits and risks of consuming cheese daily and whether it can be part of a healthy and balanced diet.
What is the nutritional profile of cheese?
Cheese is a milk derivative that provides the following nutrients:
- High quality protein
- Saturated and unsaturated fats
- Vitamins A, D, B2 and B12
- Minerals such as calcium, phosphorus or zinc
- Probiotics
- Sodium
In any case, the nutrients will depend largely on of the type or class of cheese.
What benefits does consuming cheese daily bring?
Do not lose detail of the benefits it can have for health, eat cheese regularly:
High quality proteins
Cheese provides high-quality proteins to the body, which are essential among other things to build muscle mass and to increase defenses.
Football
If you eat cheese, the body will receive a good amount of calcium. It is an essential mineral for strengthening bones and improving neuromuscular function.
Vitamins
Cheese provides vitamins of type A, D, E and K. These vitamins are essential for the immune system, eye health, and heart health.
Healthy fats
Goat and sheep cheeses are high in healthy fats. These types of fats are good for cardiovascular health.
Natural probiotics
Certain cheeses such as blue or cheddar contain natural probiotics that help to improve intestinal flora.
Appetite control
Eating cheese helps control appetite due to its satiating effect. This is useful when it comes to avoiding snacking between meals and to regulate the calorie intake of the day.
What happens if you eat cheese every day?
If you decide to eat cheese regularly, you should know that it can entail a series of health risks:
Saturated fats
The vast majority of cheeses are rich in saturated fats. These types of fats often cause an increase in bad cholesterol and a significant increase in weight.
High levels of sodium
Aged cheese has high amounts of sodium. This means that if you consume too much cheese, the sodium can lead to at too high a voltage and the risk of suffering from cardiovascular diseases.
Intolerance
Because it contains lactose, cheese can be intolerant for many people, causing symptoms such as stomach pain or diarrhea.
Artificial additives
Industrial cheeses contain numerous preservatives and additives that are harmful to health.
What are the healthiest cheeses?
Within the world of cheeses, there are some that are healthy and others that can be harmful to your health. That's why it's important to know what kind of cheeses They are ideal to include in your daily diet:
- Ricotta cheese It is low in fat and sodium and is perfect to include in a weight loss diet.
- Fresh mozzarella It contains very little saturated fat and its sodium level is not too high.
- Cottage cheese It has become very popular in recent years because it's high in protein and low in fat. The problem is that it's high in sodium.
- Feta cheese It's another of the best foods to include in your daily diet. It's low in calories and low in fat.
- Parmesan cheese It is high in calcium and low in lactose. On the other hand, it is high in sodium and somewhat caloric.
Some recommendations to be able to consume cheese in a healthy way
- You should be moderate when eating cheese. The ideal is to eat approximately 30 grams.
- Opta for fresh cheeses in front of the cured.
- In order to balance sodium levels it is advisable eat lots of fruit and vegetables.
- When buying a cheese, it is good to read the label to know what kind of ingredients it contains.
- Cheese must be part of it of a balanced and nutritious diet.
In short, cheese can be part of your daily diet, as long as you don't overindulge. It provides many nutrients: high-quality proteins or vitamins and probiotics. However, there are also many health risks: excess saturated fats or high levels of sodium. The key is knowing what type of cheese is ideal and consuming it in moderation.